Contributed by Angie Cleaveland

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Ingredients

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Instructions

Green, orange, purple, and white. That is the array of colour that is in our box this week. We’ve all heard the Canadian Food guidelines that suggest we eat 5 to 10 fruits and vegetables per day. With all the vitamins found in our produce, it’s easy to see the reason behind this recommendation – in fact, why stop at 10? One way to take advantage of the nutrients (and flavour) is to eat a wide variety of colours. It’s easy, and it’s fun!

The more blue/purples, greens, reds, oranges/yellows, and whites that we can include in our meals, the better. Current nutrition research has shown that colourful fruits and vegetables contain essential minerals, vitamins, fiber, and phytochemicals. Phytochemicals are naturally occurring biochemicals that give plants their colour, flavour, smell, and texture. They are also thought to prevent many diseases and to enhance the body’s immune system. Here are some examples of the different types of phytochemicals that each colour has to offer:

Blues/Purples (blueberries, purple carrots and purple beans): Anthocyanin, which is thought to help the body defend itself against harmful carcinogens.

Greens (such as lettuce, chard, and spinach): Carotenoids, lutein, and zeaxanthin, which may help in fighting certain cancer.

Red (such as tomatoes, watermelon, grapefruit): Lycopene which may help in fighting heart disease and some cancers.

Oranges/Yellows (carrots, apricots, peaches, mangoes, sweet potatoes): Beta-carotene which is a natural antioxidant thought to enhance the body’s immune system.

Whites (onions, garlic, cucumber, salad turnips): Allicin, found in most members of the onion family, which is thought to help the body’s ability to fight infection. Other phytochemicals found in cauliflower, pears, and green grapes are thought to protect against certain cancers.

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